Saturday, March 10, 2012

3 Elliptical Workouts: From Total Body to High Intensity

Pin It

I do love the ellipticals and that's because they are a great for a total body workout and easy on your knees. I have designed for you three exciting workouts to burn more calories, tone and lift the booty and sculpt your legs, arms and abs in just 35 minutes. Whether you're a beginner, looking for a high-intensity interval workout, or want to challenge different muscles groups, there's an elliptical workout for you.


I use these workouts after weight or if I just need a toning day using a machine I go through these workouts twice. :) HAVE FUN!

Booty Workout 
Note: focus on keeping your heels down for a better BOOTY Workout
TimeResistanceInclineSPM*
0:00-5:003.04.0110-130
5:00-10:005.08.0120-130
10:00-13:009.010.0130-140
10:00-15:009.015.0140
15:00-20:009.08.0120-140
20:00-25:0011.015.0130-140 / Go backward
25:00-30:0011.0015.0130-140 / Go forward
30:00-32:005.05.0120-130
32:00-35:003.04.0110-130


Core Workout
Note: Don't hold onto the handles until you are going at a fast pace. Just by learning to balance on the peddles you will get a better core workout.
TimeResistanceInclineSPM*
0:00-5:003.04.0110-130
5:00-10:008.08.0120-130
10:00-13:009.09.0140+ Go as fast as you can. Hold onto handles
10:00-15:0010.010.0130-140
15:00-20:005.08.0140+ Go as fast as you can. Hold onto handles
20:00-25:003.04.0130-140 / Go backward
25:00-30:008.008.0130-140
30:00-32:009.09.0120-130
32:00-35:003.04.0110-130


Total Body Workout
Note: You will be using your whole body. Sometimes I will tell you to push and pull with your arms. Sometimes you will let go and use your legs and abs.
TimeResistanceInclineSPM*
0:00-5:005.05.0110-130 Both hands pushing an pulling
5:00-10:008.08.0120-130 Both hands pushing and pulling
10:00-13:009.010.0130-140 Let go and use your legs and abs
10:00-15:009.015.0140 Both hands pushing and pulling
15:00-20:009.08.0120-140 / Go Backwards, holding on
20:00-25:008.08.0120-130 Both hands pushing and pulling
25:00-30:0011.0015.0130-140
30:00-32:008.09.0120-130 Let go and use your legs and abs
32:00-35:003.04.0110-130 Both hands pushing and pulling


Tools:
Posted by akebulan at

10 comments:

  1. KinderBelMarch 10, 2012 at 6:11 PM

    This is great! I've always wondered how effective of a workout I get using the elliptical so I tend to avoid it and go for the treadmill instead. But that can get boring every time so I'll definitely be trying these! Thanks!

    Lauraco

    ReplyDelete
    Replies
    1. Michelle FreemanMarch 10, 2012 at 7:02 PM

      These are great and they'll make you burn calories for sure and tone.

      Delete
  2. charityMarch 10, 2012 at 7:53 PM

    I am so excited for this!! Thank you!

    ReplyDelete
  3. jilsleyMarch 11, 2012 at 9:23 PM

    I do almost all my cardio on the Elliptical, because of a severe injury to my L leg. Thanks. But none of the ones at my gym have an incline? And they have nice stuff. Any other advice for that problem?

    ReplyDelete
    Replies
    1. Michelle FreemanMarch 12, 2012 at 2:54 PM

      work on the resistance more than. Don't worry about the incline.

      Delete
  4. Julia LolitaMarch 31, 2012 at 7:59 PM

    I am so happy that I came across your site. This is just amazing! I am going to do one of these workouts tomorrow at the gym. I will let you know how it goes. YAY! I'm so excited now. <3

    ReplyDelete
  5. SarahEApril 9, 2012 at 11:15 AM

    I'm totally going to try one of these workouts at home tonight. Quick question...has fast in MPH is 110 SPM? My elliptical is in MPH, not SPM. Miss you tons and wish I lived closer so we could workout together! I'm using a lot of what you taught me. :)

    ReplyDelete
  6. DescriptionApril 11, 2012 at 8:16 PM

    Thank u. I posted about you too.

    ReplyDelete

Subscribe to: Post Comments (Atom)